Shopping for groceries when you’re on the road can be difficult, and lead to unhealthy choices for the sake of convenience. But eating healthy doesn’t have to be inconvenient at all! With this list of easy to prepare, easy to acquire foods to stock on your truck, you won’t have to worry about subsisting on just junk and fast food.
These 14 food ideas for truck drivers were chosen both because they are nutritious AND they’re easy to store in limited space. While some may not have a long shelf life, like bananas, not one of these will require tricky storage or preparation:
Brown rice is a highly nutritious food that is relatively low in calory (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes. In addition, it has proven to be great for your health, a handy helper to healthy digestion and is a great staple for weight management.
100% Whole Wheat Bread
Whole grains deliver many important nutrients and have been proven to lower your risk of heart disease, your risk of stroke, type 2 diabetes and more. Needless to say, a quick sandwich on whole wheat bread is a healthy and convenient alternative to the junk you’d get in a drive through.
Bananas are one of the most widely consumed fruits, and for good reason. Eating them could help lower blood pressure and reduce the risks of cancer and asthma. Bananas are rich in potassium and fiber and can be purchased for a pretty nominal cost. Cheap, healthy and easy to store – now that’s our kind of food!
Eating spinach may benefit eye health, reduce stress, help prevent cancer and reduce blood pressure levels. Aside from it’s many health benefits, it’s also easy to prepare in a number of ways – whether you add it to your salad, slap some on a sandwich or add it to some pasta, spinach is an easy food to keep in your rig for a quick healthy addition to your meals.
Cottage cheese is an excellent source of calcium, a mineral that plays a major role in tooth and bone health, and in the prevention of osteoporosis. It’s also high in protein and low in calories, which makes it an ideal snack to have on hand while you are traveling.
Edamame is a great source of soy protein and is rich in healthy fiber, antioxidants and vitamin K. These plant compounds may reduce the risk of heart disease and improve the blood lipid profile, a measure of fats including cholesterol and triglycerides. Nosh on these rather than salty snacks – trust us, your heart will thank you for it!
Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber, which is all extremely beneficial to your digestive system. They’ve been proven to help reduce your diabetes risk, lower cholesterol and help prevent strokes. Apples are also easy to store, and have a longer shelf live than many other fruits.
Eggs are a very good source of inexpensive, high quality protein. Whether you boil ’em, scramble them, or poach them, eggs are a great source of energy sustaining protein that will keep you fuller longer, and are easy to store in a small fridge or cooler.
Beans are rich in a number of important micronutrients, including potassium, magnesium, folate, iron, and zinc, and are important sources of protein. They also happen to be incredibly inexpensive and adaptable to a variety of dishes. Beans give you a great bang for your buck dollar wise, and are easy to store.
Greek yogurt is a great way to boost your protein levels while avoiding heavy foods that could make you sleepy and feeling sluggish. Store a few cups in a cooler or small fridge and you’ll have an energy sustaining snack that’s perfect topped with frozen fruit and a little granola.
Milk is good for the bones because it offers a rich source of calcium, a mineral essential for healthy bones and teeth. Add it to cereal, oatmeal, smoothies and more as a quick boost of calcium and to help with bone and heart health.
Sweet potatoes are a rich source of fiber as well as containing a good array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. A quick nuke in the microwave and sweet potatoes make a great compliment to chicken, fish and other heartier proteins.
Canned tuna is a good source of essential nutrients, such as omega-3 fatty acids. You can usually scoop up a can of tuna for less than $1 per can, and it makes a great protein addition to salads, sandwiches and a variety of other dishes that are heart healthy. They’re also easy to store, and have a long shelf life making them the ideal road food.
While a little on the calorie heavy side, peanut Butter is a great source of protein, fiber, vitamins, minerals, and phytochemicals. Easy to store, and easy to spread, peanut butter is fantastic on sandwiches, toast, smoothies, and even just on a spoon as a quick snack. Remember, there are nearly 200 calories per serving, so moderation is key.
And there you have it! These are the 14 best foods to keep with you on the road as healthy mealtime options that will last a while on the road. For more healthy tips and tricks, be sure to visit TheHealthyTrucker.net